Conditioning:
Partner WOD*
“Time to make lemonade with the lemons!”
20 Triple Unders
40 Wall-Ball Volleyball Throws @ 8′ (25/20/16)*
20 Chest-2-Bar Pull-up
Run 800m
30 GHD Sit-ups
30 Shoulder Press (95/63)
30 Overhead Squats (95/63)
Row 800m
30 Kettlebell Swings (72/53)
30 Push Press (115/73)
30 Front Squats (115/73)
Run 800m
20 Handstand Push-ups
40 Plate-facing Burpees
20 Triple Unders
For Time
*Instructions:
Co-Ed partners if possible. Equal work. One partner working at a time. Tag between exercises.
Wall-Ball Volleyball Throws are performed with each partner on opposite sides of a 8′ bar, wall, etc; ones squats and throws ball over target, where other catches, squats and returns. Two throws have been performed. Co-ed teams use a 20 lb ball. If ball touches the floor for ANY reason anytime between rep 1 and 40, both partners stop and do 5 penalty burpees.
…Rest 8 minutes, then…
Strength:
Deadlift
7-rep max
For max load
(12:00 cap)
Mobility:
ROMWOD
Post time, max load, and experiences to comments
“S&M”: 29:21, mod DU for me and SU for M, mod 53# SP and OHS, mod PLU for C2B
SWOD: team total 428 (M got 245 S got 183), I got 200# after time cap
Fun WOD!!
Partnered w Rhonda 45# KB 16# WB
Went ahead and finished 32:40
30:02rx
the movements in between were faster and we had plenty of opportunity to PR but the triple unders got the best of me on the front and back end and caused us to cap out with two reps to go. That was my bad
223# 7 rep DL for me
What my partna said. Triple Unders were tougher for me this time too!
SWOD:
425# for a 7-rep